friday, sept. 22

Weightlifting:

Power Snatch 1x7 at 60% 1RM

Power Snatch 1x6 at 65% 1RM

Power Snatch 1x5 at 70% 1RM

Power Snatch 1x4 at 75% 1RM

Power Snatch 1x3 at 80% 1RM

Power Snatch 1x2 at 85% 1RM

Athlete Instructions

Complete sets every 2 mins.

Athlete Notes

Chest up and eyes forward at the set-up, stay patient on the first pull off the floor and then accelerate through the hips before catching with a firm punch. As much as it may seem counterintuitive, staying over the bar longer will allow the athlete to get the bar back to the hip contact point better. We can go to Hang Power Snatches and or lighten the load if needed. We could also go to American KBS or Alternating DB Snatches for those that are limited with a barbell in their hands.

"Swing Dance"

Complete as many rounds as possible in 12 mins of:

3 Ring Muscle-ups

3 L/3 R Single Arm Kettlebell Hang Snatches, 53/35 lbs

9 Kettlebell Squats, 53/35 lbs

Athlete Instructions

Goal: 10 rounds

Athlete Notes

Primary Objective: Average less than 90 seconds per round Secondary Objective: Squats: Mix up the positions when performing Kettlebell squats each round. i.e. One round hold on the right shoulder, next round hold on the left, next round hold in goblet position, etc.

Stimulus: Shoulder Stamina / Pulling Endurance / Quad Stamina

RPE: 7/10